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Clock Push-Up

Umakhi woMsebenzi

Inhloko yeziNdawoIhanyoko
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoPectoralis Major Sternal Head
Amashwa eqhaphoDeltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Ukuxhumana kwe Clock Push-Up

The Clock Push-Up ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu, kuphatikizapo chifuwa, mapewa, mikono, ndi pachimake, kupereka kulimbitsa thupi kwakukulu kwa thupi. Ndioyenera kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe akufuna kukulitsa mphamvu zawo, kukhazikika, komanso kupirira kwaminofu. Pophatikiza masewera olimbitsa thupi m'chizoloŵezi chawo, anthu amatha kusangalala ndi thanzi labwino, kaimidwe kabwino, komanso kukana kuvulala.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Clock Push-Up

  • Tsitsani thupi lanu pansi ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Kankhirani thupi lanu mmwamba mpaka pomwe limayambira.
  • Tsopano, sunthani dzanja lanu lamanja kutsogolo ndi dzanja lanu lamanzere kumbuyo ngati kuti ndi manja a wotchi yolozera ku 12 ndi 6 motsatana, kenako chitaninso kukankha kwina.
  • Bwererani pamalo oyambira kenako sunthani manja anu kuti atsanzire nthawi zosiyanasiyana pa wotchi, monga 1:30, 3:00, ndi zina zotero, ndikukankhira mmwamba pamalo aliwonse.

Izinto zokwenza Clock Push-Up

  • **Osathamanga**: Anthu ambiri amayesa kuthamanga kukankha-mmwamba, koma ndikofunikira kutenga nthawi yanu. Dzichepetseni pang'onopang'ono, kenaka kankhiraninso mmwamba pamalo oyambira pang'onopang'ono. Izi sizimangoteteza kuti musadzivulaze, komanso zimagwiranso ntchito minofu yanu bwino.
  • **Pitirizani Kukhazikika Kwambiri**: Mosasamala kanthu za momwe dzanja lilili, nthawi zonse khalani olimba pachimake. Cholakwika chofala ndikulola kuti mimba igwere pansi kapena kukankhira chiuno mmwamba kwambiri. Izi sizimangochepetsa mphamvu ya masewera olimbitsa thupi koma zingayambitsenso kuvulala kwa msana.
  • **Ngakhale Kugawa Kulemera Kwambiri**: Mukasuntha manja anu kumalo osiyanasiyana a wotchi, onetsetsani kulemera kwanu

Clock Push-Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Clock Push-Up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Clock Push-Up, koma atha kuwona kuti ndizovuta. Ndiko kusinthika kotsogola kokankhira mmwamba, komwe kumafunikira mphamvu komanso kukhazikika. Ngati woyambitsa akufuna kuyesa, ayambe pang'onopang'ono ndipo mwina asinthe masewerawa kuti asakhale ovuta. Mwachitsanzo, amatha kukankhira mawondo awo m'malo mwa zala zawo, kapena kusuntha khoma. Ndikofunikira kuyang'ana kwambiri kukhala ndi mawonekedwe oyenera kuti musavulale. Pamene akukula, amatha kusuntha pang'onopang'ono kumasewero onse a masewerawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Clock Push-Up?

  • The Incline Clock Push-Up: Mumtunduwu, mumayika manja anu pamalo okwera, zomwe zimapangitsa kuti masewerawa akhale osavuta pang'ono ndikuwongolera minofu yosiyanasiyana.
  • The Single Arm Clock Push-Up: Kusintha kwapamwamba kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi, zomwe zimawonjezera zovuta ndikupangitsa minofu yapakati.
  • The Clock Push-Up ndi Leg Lift: Kusiyanaku kumawonjezera kukweza mwendo pamwamba pa rep iliyonse, zomwe zimawonjezera zovuta zina ndikugwira ntchito zotsekemera komanso zotsika kumbuyo.
  • Plyometric Clock Push-Up: Mu mtundu uwu, mumakankhira pansi ndi mphamvu zokwanira kuti mukweze manja anu pansi, zomwe zimawonjezera mphamvu ndikugwira ntchito pa mphamvu ndi liwiro.

Izinto zokufunda ezishisa ezivumelekile Clock Push-Up?

  • Okwera Mapiri: Zochitazi zimakwaniritsa Clock Push-Up monga momwe zimakhalira ndi malo omwewo amakankhira mmwamba komanso amalunjika pachimake, mikono, ndi mapewa, pamene akuwonjezera cardio element, yomwe ingapangitse kupirira ndi kulimbitsa thupi lonse.
  • Dumbbell Row: Zochitazi zimakwaniritsa Clock Push-Up pogwiritsa ntchito minofu yam'mbuyo ndi biceps, zomwe zingathandize kuchepetsa kukula kwa minofu ndikupewa kuvulala mopitirira muyeso, monga Clock Push-Up imayang'ana kwambiri pachifuwa, mapewa, ndi triceps.

Amaxabiso angamahlekwane kanye Clock Push-Up

  • Kuchita masewera olimbitsa thupi pachifuwa
  • Zolimbitsa thupi za Clock Push-Up
  • Kusiyanasiyana kwa thupi la thupi
  • Zochita zolimbitsa chifuwa
  • Zolimbitsa thupi zotengera nthawi
  • Zochita zokankhira mmwamba pachifuwa
  • Njira zolimbikitsira patsogolo
  • Zochita zokankhira clockwise
  • Kuphunzitsa kulemera kwa thupi pachifuwa
  • Zolimbitsa thupi mwapadera